Embark on a culinary journey through the vibrant flavors of Bangladesh with our delightful recipe for Shorshe Ilish – a dish that captures the essence of Bengali cuisine. Renowned for its rich cultural heritage, Bangladesh takes immense pride in the Hilsa fish, considered the "King of Fish." This exquisite recipe combines the succulent Hilsa with a luscious mustard sauce, creating a symphony of tastes that will tantalize your taste buds and transport you to the heart of Bengali culinary traditions. Let's dive into the world of Shorshe Ilish and discover the magic of this iconic dish that has been cherished through generations.

Ingredients:

• 4 Hilsa fish fillets
• 4 tablespoons mustard paste
• 2 tablespoons mustard oil
• 1 tablespoon turmeric powder
• 1 tablespoon red chili powder
• 1 tablespoon salt (or to taste)
• 1 teaspoon sugar
• 4 green chilies, slit
• 1 cup water
• Fresh coriander leaves for garnish

Instructions:

Clean and Marinate the Hilsa:

1-Clean the Hilsa fish fillets thoroughly and pat them dry.

2-In a bowl, mix turmeric powder and salt.

3-Rub the fish fillets with this mixture and let them marinate for about 15-20 minutes.

Prepare Mustard Paste:

1-Soak mustard seeds in water for at least 2 hours.

2-Grind the soaked mustard seeds with green chilies to make a smooth paste. Add water if necessary.

Cooking the Shorshe Ilish:

1-Heat mustard oil in a pan over medium heat until it reaches its smoking point.

2-Reduce the heat and add the mustard paste, stirring continuously to avoid burning.

3-Add turmeric powder, red chili powder, sugar, and salt. Continue to stir and cook for 2-3 minutes until the oil starts to separate from the masala.

Add Hilsa Fillets:

1-Gently place the marinated Hilsa fillets into the mustard sauce, ensuring they are well-coated.

2-Add water and green chilies. Cover the pan and let it simmer on low heat for about 10-12 minutes or until the fish is cooked through.

Garnish and Serve:

1-Once the fish is cooked, garnish with fresh coriander leaves.

2-Serve hot with steamed rice, allowing the mustard-flavored sauce to enhance the natural taste of the Hilsa fish.

Enjoy the authentic flavors of Bangladesh with this classic Shorshe Ilish recipe, a true masterpiece of Bengali cuisine.

Nutritional Values:

It's important to note that the nutritional values can vary based on factors such as specific brands, preparation methods, and serving sizes. The values below are approximate and based on common nutritional data:

Hilsa Fish Fillets (per 100g):

• Calories: 206 kcal
• Protein: 24g
• Fat: 11g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Rich in Omega-3 fatty acids, promoting heart health.
• Excellent source of high-quality protein.
• Contains essential minerals like selenium and phosphorus.

Mustard Paste (4 tablespoons):

• Calories: 60 kcal
• Protein: 3g
• Fat: 4g
• Carbohydrates: 4g
• Fiber: 2g

benefits:

• Mustard seeds are high in antioxidants, which help neutralize free radicals in the body.
• Contains phytonutrients that may have anti-inflammatory properties.
• Provides a good source of dietary fiber.

Mustard Oil (2 tablespoons):

• Calories: 240 kcal
• Protein: 0g
• Fat: 28g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Contains heart-healthy monounsaturated fats.
• Rich in antioxidants like vitamin E.
• May have anti-inflammatory and antibacterial properties.

Turmeric Powder (1 tablespoon):

• Calories: 24 kcal
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits:

• Curcumin, the active compound in turmeric, has powerful anti-inflammatory effects.
• Acts as a strong antioxidant, protecting the body from oxidative stress.
• May contribute to the management of chronic conditions.

Red Chili Powder (1 tablespoon):

• Calories: 18 kcal
• Protein: 1g
• Fat: 1g
• Carbohydrates: 4g
• Fiber: 2g

benefits:

• Capsaicin in chili peppers may boost metabolism and aid in weight management.
• Contains vitamin C, providing immune system support.
• Has potential pain-relieving properties.

Salt (1 tablespoon):

• Calories: 0 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Essential for maintaining fluid balance and electrolyte levels in the body.
• Necessary for proper nerve and muscle function.

Sugar (1 teaspoon):

• Calories: 16 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 0g

benefits:

• Provides a quick source of energy.
• Enhances the overall flavor of the dish without significant nutritional benefits in small amounts.

Green Chilies (4 pieces):

• Calories: 16 kcal
• Protein: 1g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 2g

benefits:

• Rich in vitamins A and C, supporting immune function.
• Contains capsaicin, which may have metabolism-boosting effects.
• Provides a natural source of antioxidants.

Water (1 cup):

• No caloric content

benefits:

• Essential for hydration and overall bodily functions.
• Aids in digestion and nutrient absorption.

Fresh Coriander Leaves (for garnish):

• Calories: 0 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Rich in vitamins A and K.
• Contains antioxidants that may help reduce oxidative stress.
• Adds freshness and flavor to the dish without significant caloric content.

Keep in mind that these values are estimates, and the actual nutritional content may vary based on the specific ingredients and quantities used in your preparation.